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melon seeds.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

magaz

Recipes with melon seeds + Add to pantry

SERVING

CALORIES

557

PROTEIN

28.3g

CARBS

15.3g

FAT

47.4g

FIBER

3.0g

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 0.10 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories557kcal—

Protein28.3g57%

Carbohydrates15.3g6%

Fiber3.0g11%

Sugar0.60g1%

Total fat47.4g61%

Saturated fat9.2g46%

Trans fat0g—

Cholesterol0mg0%

Water4.7g—

MINERALS

Sodium99mg4%

Potassium648mg14%

Calcium54mg4%

Iron7.3mg41%

Magnesium515mg123%

Phosphorus755mg60%

Zinc7.3mg66%

Copper0.65mg72%

Manganese1.6mg70%

Selenium3.6µg7%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.35mg2%

Vitamin K0.10µg0%

Thiamin (B1)0.35mg29%

Riboflavin (B2)0.15mg12%

Niacin (B3)3.5mg22%

Pantothenic acid (B5)0.35mg7%

Vitamin B60.15mg9%

Folate (B9)58µg14%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup145g

1 tablespoon9.1g

1 teaspoon3g

1 ml0.6g

1 liter606.7g

HEALTH BENEFITS

Why eat it.

✓Rich in magnesium, which supports muscle function, nerve health, and blood pressure regulation.
✓Excellent source of healthy fats, including monounsaturated and polyunsaturated fatty acids, which are beneficial for heart health.
✓Provides a good amount of plant-based protein, essential for building and repairing body tissues.

COOKING TIPS

In the kitchen.

1Roast melon seeds in an oven at 325°F (160°C) with a light coating of oil and spices until golden and crisp for a nutritious snack.
2Grind the seeds into a powder or paste to use as a natural thickener for soups, stews, and curries, adding a creamy texture and nutty flavor.
3Sprinkle whole or chopped roasted seeds over salads, yogurt, oatmeal, or grain bowls for added crunch and nutrients.
4Boil and blend the seeds with water to create a plant-based milk alternative.

STORAGE

Keep it fresh.

Store raw, shelled melon seeds in an airtight container in a cool, dark place like a pantry for up to 3 months.
For long-term storage, refrigerate or freeze the seeds in a sealed container or bag to prevent the natural oils from becoming rancid, extending their shelf life to a year.

FAQ

Frequently asked questions.

Are melon seeds healthy?

Yes, melon seeds are very healthy. They are packed with essential nutrients like magnesium, zinc, iron, and healthy fats (monounsaturated and polyunsaturated). They support heart health, muscle function, nerve health, and provide plant-based protein.

How much protein and calories are in melon seeds?

Per 100g, melon seeds contain approximately 28.3g of protein and 557 calories. They are a calorie-dense food due to their high fat content, offering significant energy and a good amount of plant-based protein.

Are melon seeds vegan and gluten-free?

Yes, melon seeds are naturally vegan as they are plant-based. They are also naturally gluten-free, making them suitable for individuals following vegan or gluten-free diets.

Are melon seeds keto-friendly?

Yes, melon seeds can be considered keto-friendly in moderation. With approximately 15.3g of carbohydrates per 100g, they are relatively low in net carbs compared to many other seeds, and their high fat content aligns with ketogenic dietary principles.

How do you eat or use melon seeds?

Melon seeds can be eaten raw, roasted, or ground. They are commonly added to salads, yogurts, smoothies, and baked goods like bread or muffins. They can also be used as a garnish for savory dishes or blended into seed butters.

What do melon seeds taste like?

Melon seeds have a mild, slightly nutty flavor, often described as similar to sunflower seeds or pumpkin seeds. Roasting them enhances their nuttiness and gives them a pleasant crunch.

Do melon seeds need to be roasted before eating?

No, melon seeds do not need to be roasted and can be eaten raw. However, roasting them can enhance their flavor, make them crunchier, and potentially improve their digestibility for some people.

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